Diet and Nutrition and Their Effect on Physical Activity and Performance

Question 1

What are the two type of carbohydrates?

Answer 1

Simple carbohydrates and Complex carbohydrates

Question 2

What are simple carbohydrates?

Answer 2

Simple carbohydrates are the quickest source of energy and easily digested by the body. They are found in fruits as well as in processed foods and anything with refined sugar added.

Question 3

What are complex carbohydrates?

Answer 3

Complex carbohydrates are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.

Question 4

What are the three types of fats?

Answer 4

Saturated fats, cholesterol and trans-fats

Question 5

What are saturated fats?

Answer 5

Saturated fats can be found in both sweet and savoury foods, but most come from animal sources. Too much saturated fats leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as coronary heart disease, atherosclerosis, diabetes and high blood pressure.

Question 6

What is cholesterol?

Answer 6

Cholesterol is a type of fat found in the blood. Too much saturated fat leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Too much LDL can lead to fatty deposits developing in the arteries, which can have a negative effect on blood flow. HDL, on the other hand, takes cholesterol away from the parts of the body where it has accumulated to the liver, where it is disposed of.

Question 7

What are trans-fats?

Answer 7

Trans-fats are artificial hydrogenated fats and can be found in meat and dairy products. Most are made from industrial process that allows food to have a longer shelf life. Trans-fats can lead to high levels of blood cholesterol, heart disease and diabetes

Question 8

What is atherosclerosis?

Answer 8

It is where arteries become clogged with fatty substances

Question 9

What is low-density lipoproteins (LDL)?

Answer 9

They transport cholesterol in the blood to the tissue and are classed as ‘bad’ cholesterol since they are linked to an increase risk of heart disease

Question 10

What are high-density lipoproteins (HDL)?

Answer 10

These transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good’ cholesterol since they lower the risk of developing heart disease

Question 11

What are proteins?

Answer 11

These are a combination of mainly chemicals called amino acids. They are important for muscle growth and repair and to make enzymes, hormones and haemoglobin. Proteins are a major source of energy and tend to be used more by power athletes, who have a greater need to repair and develop muscle tissue.

Question 12

What are vitamins?

Answer 12

Vitamins keep an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly

Question 13

Where does vitamin C come from?

Answer 13

Green vegetables and fruit

Question 14

What does vitamin C do?

Answer 14

It protects cells and keeps them healthy, it is required for the breakdown of creatine

Question 15

Where does vitamin D come from?

Answer 15

Most vitamin D is made by our own body under the skin when it is exposed to sunlight; to a lesser extent it can come from oily fish and dairy products

Question 16

What does vitamin D do?

Answer 16

It has a role in the absorption of calcium, which keeps bones and teeth healthy

Question 17

Where does vitamin B1 come from?

Answer 17

Yeast, egg, liver, wholegrain bread, nuts, red meat, and cereals

Question 18

What does vitamin B1 do?

Answer 18

It works with other B-group vitamins to help break down and release energy from food

Question 19

Where does vitamin B2 come from?

Answer 19

Dairy products, liver,vegetables, eggs, cereals and fruits

Question 20

What does vitamin B2 do?

Answer 20

It keeps the skin, eyes and nervous system healthy

Question 21

Where does vitamin B6 come from?

Answer 21

Meat, fish, eggs, bread, vegetables and cereal

Question 22

What does vitamin B6 do?

Answer 22

It helps form haemoglobin

Question 23

Where does vitamin B12 come from?

Answer 23

Red meat, dairy products and fish

Question 24

What does vitamin B12 do?

Answer 24

It makes red blood cells and keeps the nervous system healthy

Question 25

What does calcium do?

Answer 25

This is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction, which is important during exercise

Question 26

What does sodium do?

Answer 26

This helps regulate fluid levels in the body. However, too much sodium is linked to an increase in blood pressure, which can increase the risk of a stroke of heart attack

Question 27

What does iron do?

Answer 27

This is involved in the formation of haemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina. A lack of iron can lead to anaemia

Question 28

What are sources of fibre?

Answer 28

Good sources of fibre are wholemeal bread and pasta, potatoes, nuts, seeds, fruit, vegetables and pulses

Question 29

Why is fibre important during exercise?

Answer 29

It can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy.

Question 30

What is glycogen loading?

Answer 30

Glycogen loading is a form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensated). An increase in water intake will also aid glycogen storage. Glycogen loading is used by endurance performers.

Question 31

What is creatine monohydrate?

Answer 31

This is a supplement used to increase the amount of phosphocreatine stored in the muscles. Phosphocreatine is used to fuel the ATP-PC system, which provides energy. Increasing the amount of creatine in the muscles will allow this energy system to last longer. It can also help improve recovery times. Athletes in explosive events, such as sprints, jumps and throws, are likely to experience the most benefits, as they can perform at higher intensity for longer.